He mau kumu wale nō eʻai i nā mea nui
ʻOiai eʻimi ana i nā meaʻaiʻelemakule, ua kahaha wau i kaʻikeʻana i ka hikiʻole i nā pānaʻi he lāʻai maikaʻi o kāu meaʻai, akā, aia nō naʻe i nāʻano o nā meaʻelemakule. E like me ka hapanui o nā kānaka, uaʻike wau he mau kumu maikaʻi o nā pīnika a me ka likeʻole o nā mea ulu lāʻau (e like me kaʻiʻo a me ka waiū),ʻaʻole lākou i loko o nā momona maikaʻiʻole. Akā,ʻo ka mea aʻu i aʻo ai i kaʻu noiʻiʻana i nā meaʻai maʻamau,ʻo ia ka pakela nui loa i nā antioxidants.
ʻO kaʻoiaʻiʻo,ʻo ka hapalua o ke kīʻaha o ka'ōmaʻomaʻo maloʻo,'ākiʻi, a iʻole nā piʻi piʻi kekahi mau mea nui loa o nā antioxidants i nā meaʻai!
ʻO ka waiwai kūpono o ka beans
No laila, he kumu nui o nā beana o nā meaʻai lawaiʻa liʻiliʻi, akā,ʻaʻole i pau i ka maikaʻi o nā pōmaikaʻi waiwai. ʻO nā pīni, e like me nā leʻaleʻa'ē aʻe, he lako nō hoʻi keʻano, kahi meaʻole e paleʻia i ka wā e pili ana i ka maʻi o ka maʻi. ʻO ke aho i loko o nā pīni ka mea e kōkua ai i kou wikiwiki,ʻo ia hoʻi, hiki iāʻoe ke hoʻonui i ke kalo ma mua o kaʻaiʻole.
ʻO ka beans kekahi kumu nui o ka folate (i kapaʻiaʻo ka folic acid a iʻole ka huaola B9), ka mea iʻikeʻia no kona hiki ke kōkua i ke kūkuluʻana i nā pūnaewele i hōʻinoʻia. Aia i loko o nā mea a pau, hiki i nā pī ke hōʻailona nui i nā meaʻai maikaʻi, me ka manaʻo ua hoʻomākaukau lākou me ka nuiʻole o ka sodium a me nā momona.
E nānā wale i kekahi o kēiaʻikepili kūpono no kekahi o nāʻano nihoʻano nui:
| Nūnānā Meaʻonika: Pīkīʻoki, momona (Nānā Hana: 1 kapu) | ||
|---|---|---|
| Kālepa | 613 | |
| Ka nui o ka momona | 1.5 g | 2% UkuʻAlā |
| ʻO Cholesterol | 0 g | 0% UkuʻAlā |
| Sodium | 44 mg | 1% UkuʻAlā |
| Paila pāʻiko | 2587 mg | 73% Nānā Kālā |
| Ka nui o ka'ōpona | 110 g | 36%ʻAlāʻAlā |
| Fiber Dietary | 46 g | ʻO ka makahiki 184% |
| Pāmua | 43 g | 86% UkuʻAlā |
| Kaomi | 25%ʻAlā Lālā | |
| ʻO ka Vitamin C | 13% Nānā Kālā | |
| ʻO ka hao | 83% Nānā Lālā | |
| ʻO ka Vitamona B-6 | 35%ʻAlā Palena | |
| Ka Magnesium | 64% UkuʻAlā |
ʻOiai nāʻano likeʻole o ka beana e halihali i nā statsʻano'ē aʻe (ʻo keʻano likeʻole o nā pīniʻeleʻeleʻeleʻele, no ka laʻana, he liʻiliʻi liʻiliʻiʻole aʻaʻole ka huamino C),ʻo nā piʻa a pau he anthocyanin, he flavono kaha iʻikeʻia no kona mau waiwai antioxidant.
Ka Mana o ke Antioxidants i ke Kuʻuna
He mea nui loa nā Antioxidants no ka pākiko a me ka lōʻihi.
ʻAʻole pono nā antioxidants i loko aʻo lākou iho e like me ka manaʻo o ka poʻe kūʻai. Akā,ʻo ka hua'ōlelo "antioxidant" e pili ana i ka ikaika o kahi mea e hiki ai ke wehe i nā mea hana palekana i loko o ke kino, e ho'ākāka ana i ka nui o nāʻano mea likeʻole i hōʻikeʻia he antioxidants. ʻO ka mea nui loa i ka meaʻai olakino,ʻo ia nā antioxidants i loaʻa i loko o nā kumuʻai meaʻai olakino e pale aku i kaʻino i hanaʻia e nā radical free, e kōkua i ka paleʻana i nā kino a me nā mea mai nā pilikia lōʻihi e hanaʻia e ka mīkini a me nā meaʻaiʻole e like me kou mau makahiki.
ʻOiai e hiki nō iāʻoe ke loaʻa i kāu hoʻoponopono antioxidant mai kekahi mau mea hoʻopiha a me nā huaʻaola e like me ka meaʻaila A a me ka huamaʻa C,ʻo nā puna maikaʻi loa o kāu mau meaʻai kūpono ka meaʻai āpau. E ho'āʻo e hoʻohui i nā pīnē e like me nā pīniʻeleʻele, ka piʻa piʻi, a me ka piʻi piʻi, i loko o kekahi mauʻai i ka pule. Mahalo kou kino iāʻoe!
Nā kumuhana:
Lila, Mary Ann. "Nā Anthocyanins a me ke Ola Manua: kahi iʻikeʻia i kahiʻike'ikeola." Ka Nūpepaʻo Biomedicine a me Biotechnology 2004.5 (2004): 306-13.
ʻO Xianli Wu, Gary R. Beecher, Joanne M. Holden,ʻo David B. Haytowitz, Susan E. Gebhardt, a me Ronald L. Prior. "Nānā Lipophilic a me Hydrophilic o nā MeaʻAiʻAi Loa maʻAmelika Huipūʻia." J. Agric. Nā Meaʻai Chem., 52 (12), 4026-4037, 2004.